German Volume Training is a method of training designed to overload a group of muscles to stimulate muscle growth. Pure GVT training involves performing 10 sets of 10 reps of a specific exercises. The exercises are important for best results – choose multi joint compound exercises (e.g. squats) over isolation exercises like bicep curls.

The theory is that by performing a high volume targeting one muscle group, you force the muscles to grow. This is a very strenuous type of training that should not be used by novice gym goers. A certain level of conditioning and technical expertise in the different lifts is a must if you are minimize risk of injury. It might be worthwhile asking a fitness instructor in your gym if they think you are capable of performing a programme, and perhaps even discussing it with a personal trainer. Paying them to put you through a couple of sessions so that you have an expert keeping an eye on you is likely to be money well spent.

TEMPO

When starting out with a GVT programme use a 2-0-2-0 tempo. The high volume of training will be difficult enough. If you are a highly experienced lifter there you can increase the eccentric (lowering phase) of the lift to four seconds in order to increase time under tension and add even more volume.